Natural Awakenings Greater Pittsburgh Edition June 2021 by naturalawakeningsswpa

E R F

HEALTHY

LIVING

HEALTHY

PLANET

MEN’S WELLNESS

INTEGRATIVE STRATEGIES OFFER STRONG OPTIONS

SIMPLE ACTS: FAR-REACHING EFFECTS

E AT I N G

VEGAN on the road

HEALING DEPRESSION NATURALLY

June June 2021 2019| Pittsburgh, | Location-Edition PA Edition| |NaturalAwakeningsMag.com naturalawakeningsswpa.comJune 2021

HEALTHY LIVING HEALTHY PLANET

letter from publisher

Pets and Chickens and Pet Chickens!

PITTSBURGH, PA EDITION Publisher Michelle Dalnoky Editor Martin Miron Calendar Editor Sara Peterson

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How lucky are we to have these amazing little animals in our lives? It’s no wonder we love them so much! My first pet was a beautiful, long-haired white cat with one green eye and one blue eye. Her name was Minka and I absolutely adored her. I think I was about 22 when I got her from a little pet store in Ohio. She died 19 years ago and I still have her picture up in my room. She was such a sweet presence in my world and a wondrous joy. My sister and I currently have a rescue cat named Tinka. She is funny and sweet and cat-like. She’s a real beauty and fills a space in my heart purrfectly. We also have a dog named Olive. She was on death row a couple of years ago when her people moved and failed to find a home for her. We have never had a dog, but when our old neighbors in Florida posted her photo and said she had 10 days to live if nobody would take her, my sister hopped in her car and drove down to get her. She had obviously been abused. but was and is the sweetest girl ever. It took her about a year to really trust us and not think we were going to hit her every time we approached. Now she runs and laughs and plays to her hearts content on our 6.5 acres. I can’t begin to tell you how grateful I feel when I look into their eyes. I feel so lucky that I get to share my space and my heart with them and so happy when they share their time and love with me. Now we have eight chickens. They are so funny and temperamental and full of personality. They are all hens and act like they’re having a reality TV show running all the time. They talk to us and to each other. Some of them coo and some trumpet and gaggle. They play and bicker and love looking into the mirror and eating bugs. They are so funny and give us delicious eggs every day, which Olive also loves to eat!! They are so worth every expenditure of our time and attention and give so much in return. Just one more way to bring more love and gratitude into our lives.

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Michelle Dalnoky, RN, BA, Publisher ©2021 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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Natural Awakenings is a family of 55-plus healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 8 VISIONS REIKI AND SOUL SPA

A Haven for the Reiki-Conscious

10 VEGAN ROAD-TRIPPING Travel Tips for Plant-Based Eaters

12 THE FIT GARDENER Backyard Workouts Good for Mind and Body

14 SIMPLE ACTS CAN CHANGE THE WORLD

15 BHAKTA SCHOOL OFFERS TRANSFORMATIVE HEALING

16 INTEGRATIVE

HEALTH FOR MEN

Natural Approaches for Robust Vitality

20 BEAT THE BLUES

NATURALLY

Drug-Free Ways to Treat Depression

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22 RELAXED KIDS

Simple Ways to Calm Anxious Children

24 CREATE A

DOG-FRIENDLY YARD

Plants, Paths and Play Areas to Wag a Tail

DEPARTMENTS 4 news brief 5 health briefs 8 business

spotlight

10 conscious

eating 12 fit body 14 inspiration

15 community

spotlight

20 healing ways 22 healthy kids 24 natural pet 26 calendar 30 resource guide 31 classifieds June 2021

news briefs

Cultivating a Conscious Relationship.

eza Vivio, owner of Sacred. Centered. You., and her husband, offer the informative series Soul Mating: Exploring Conscious Relationships. She says, “The impact of changes in our outlets over the last year has put unique pressures on our relationships. Too often we are tempted to turn and run from our fears, insecurities and vulnerabilities, but this can be cured with understanding of the significance of our relationships in our personal growth.” The self-study course journeys through aspects of relationships, what it means to be conscious within them and how to adjust our understanding and use improved communication skills. It may seem like, “We have to talk,” means that the other person has to change. “More often than not, the men that I work with are nice guys, and at their core, people pleasers. When they are successful here, they can be very satisfied, but if they are met with what they perceive as criticism, it is very easy to begin to harbor resentful feelings,” says Vivio. “Because they have a deep desire to provide happiness to women, when they are asked to change something, they perceive their efforts as insufficient, unappreciated and disrespected.” The result is conflict that they’d rather avoid. For more information, visit SacredCenteredYou.com. See ad, page 23.

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health briefs

Immunity Versus Inoculation by Sadguru Kedarji

oo often, we are told that to be healthy and well we need to embrace inoculation (being vaccinated) and pharmaceutical biologics. In fact, these should always be a last resort, not a first go-to. Inoculation is a set of methods intended to artificially induce immunity against various infectious diseases. With inoculation, a synthesized antigenic substance is introduced into the body. There are many risks to such a procedure. Know these first. Most of those products are immunosuppressive and have a long diagnostic horizon. Immunity is actually based on the healthy function of the body’s innate and adaptive immune system.

Steps to Take to Strengthen the Immune System

n Meditate regularly to eliminate fear. Fear is the underlying cause of stress. Stress is a gateway disease that degrades the immune system.

EMPOWERING YOUR MIND, BODY & SOUL

n Eat whole, organic foods that are non-GMO and free from chemical food additives, as these degrade immune system function. Eliminate processed sugar. Reduce fat, salt and oil in meal plans. n Protect against environmental toxins. n Water is a nutrient. Drink pure water. Also, intermittent water fasting is the greatest metabolic reboot on the planet and will strengthen the immune system. n Exercise regularly.

H E R B A L A P OT H E CA R Y Y OGA & ME D I T A T I ON R E I K I E N E R GY H E A L I N G

n Eat nutrient-dense, low calorie-dense foods, high in antioxidants. n Get restful sleep. For more information, visit BhaktaSchool.org. See ad, page 7.

APRIL SMITH, HERBALIST MORGANTOWN, WV

June 2021

health briefs

Older people with high levels of life satisfaction—a favorable attitude toward life—have healthier habits, less depression and pain, better sleep and a longer life, reports researchers from the University of British Columbia. They studied nearly 13,000 U.S. adults older than 50 for four years and found that higher life satisfaction was linked to 26 percent reduced mortality and a 46 percent lower depression rate. People that felt good about their lives had fewer chronic conditions and pain, exercised more often, were both more optimistic and likely to be living with a partner and experienced less hopelessness and loneliness. However, such positive feelings were not associated with fewer health conditions such as diabetes, heart disease, arthritis or obesity; were not marked by less alcoholic binging or smoking; and were not affected by frequency of contact with children, family and friends.

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Cultivate Satisfaction to be Healthier and Happier

People that struggle to eat the often-recommended nine servings of fruit and vegetables each day can relax: The latest research from Harvard, based on 26 studies of 2 million people from 29 countries, found that two and three daily servings of fruit and vegetables, respectively, were linked to the most longevity. Compared to only two servings of produce per day, five servings lowered the risk of death overall by 13 percent, cardiovascular disease by 12 percent, cancer by 10 percent and respiratory disease by 35 percent. Green, leafy vegetables, including spinach, lettuce and kale, and fruit and vegetables rich in beta carotene and vitamin C, such as citrus fruits, berries and carrots, showed benefits.Starchy vegetables, like peas and corn, fruit juices and potatoes, did not appear to reduce the risk of death. 6

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Eat Five Veggies and Fruits Daily to Live Longer

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Four widely used artificial sweeteners—saccharine, sucralose, aspartame and acesulfame potassium—promote the transfer of antibiotic resistance genes in both environmental and clinical settings, report researchers at the University of Queensland, Australia, in The ISME Journal. They found that these four nonnutritive sweeteners promote horizontal transfer of the genes between bacteria, furthering the spread of antibiotic-resistant genes in the intestine. The researchers say the findings provide insight into the spread of antimicrobial resistance and point to a potential risk associated with ingesting the artificial sweeteners.

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Nix Sweeteners to Avoid Spreading Antibiotic Resistance

Improve Sleep with a Weighted Blanket Weighted blankets that provide a cozy, swaddled feeling have been big sellers during the trying days of the pandemic, and a new study verifies that they do provide mental health benefits. Researchers from Sweden’s Karolinska University tested 120 patients with depression, bipolar disorder, anxiety disorder or attention deficit hyperactivity disorder for four weeks. They found that a weighted blanket led to better sleep and reduced fatigue, depression and anxiety, and increased levels of daytime activity. Weighted blankets are comforters with tiny pellets or metal chains woven throughout so that weight is distributed across the body; researchers recommend using a blanket that is about 10 percent of a person’s body weight.

June 2021

business spotlight

VisionsReikiandSoulSpa A Haven for the Reiki-Conscious by Martin Miron

isions Reiki and Soul Spa owner Wendy Borne says, “After practicing reiki from my home for many years, I felt inspired to create a space for energy workers that was professional, yet supportive of the special work they do. After working in health care for 29 years, I saw the benefits that come from working with a dynamic team. I wanted to bring this kind of service, professionalism and credibility to the energy industry. I dreamed of a place where energy practitioners work and grow together as a team to support each other personally, spiritually and professionally, and where practitioners and their clients can gather to enjoy high vibrations and align with a community of positivity enthusiasts. I was also motivated Wendy Borne by the belief that as a reiki master, it is my responsibility to make reiki accessible to anyone who is drawn to it. So it became my intention to move energy work from basements and backrooms to Main Street.” Reiki and Soul Spa offers direct and remote reiki for adults, children, animals and couples, massage, yoga, restorative yoga, past-life regression, vibrational sound healing, guided meditation, life coaching, cancer coaching, wellness and lifestyle coaching, business coaching, reiki training and a variety of personal growth and development workshops and classes. The team comprises Brandon Novogradac, intuitive reiki master, certified holistic cancer coach and pure life coach; Shileen Nixon, intuitive reiki master, and workshop coach; Heather Behling, intuitive reiki master and workshop coach; Sherry Stehr, licensed massage therapist and intuitive reiki master; Leza Vivio, vibrational sound healing, past-life and soul regression, journey work spiritual counseling, sound meditations and reiki master; Jill Sansom, yoga instructor, level one Yoga Tune Up instructor, certified integrative nutritional health coach and reiki practitioner; and Jen Ohrman, lifestyle and wellness coach, positivity coach and wellness shopping coach. Borne is a reiki master/teacher and intuitive medium. They provide a variety of classes and workshops, and monthly events, as well as special events and gatherings on reiki, pendulum dowsing, sugar detox, gentle flow yoga classes, vision boards, 8

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Visions Reiki and Soul Spa lobby

mandalas, inner work and empowered living, exploring conscious relationships and vibrational sound. “We love to gather with energy-conscious individuals, and we enjoy the high vibrations, joy and fellowship that are the natural result of these gatherings that we have reoccurring throughout the year. Our reiki shares are open to everyone from the curious to the master. This is a great time to experience reiki for the very first time or to practice your skills as a practitioner. Our monthly Guiding Light group is an empath support group to help empaths and energy sensitives understand their unique energy responses and empower them to appreciate their gifts. Sacred Sound Immersion and Meditation is a monthly guided meditation to the beautiful sounds of crystal bowls, chimes and gong,” explains Borne. “As advocates of reiki and the reiki way of life, we are dedicated to sharing the possibilities offered through a healthy and balanced energy system. Through one-on-one sessions, groups, workshops and speaking engagements, we intend to empower and educate our clients and our community to the benefits of understanding their energy systems and the power of energy healing. Our goal is to continue to grow and enhance our community's ability to expand their collective vibration,” says Borne. “Our newest endeavor is to meet our neighbors and support local farmers by joining the Canonsburg Community Farmers’ Market on Tuesdays all summer long. Location: 206 Alexander Ave., Strabane, PA. For more information, call 724-745-1785 or visit VisionsReikiAndSoulSpa.com. See ad, page 4.

CELEBRATING 27 years in THE business of

June 2021

conscious eating

Vegan Road-Tripping Travel Tips for Plant-Based Eaters by Carol Sanders

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o maximize health and minimize our impact on the planet, a whole-food, plantbased diet reigns supreme. Cooking at home ensures quality-controlled ingredients, but when traveling, extra measures are needed to enjoy healthy options while avoiding the allure of diet-busting, processed foods. The key to success is a combination of planning and resolve.

Much can be done before the trip begins. Research the destination and road trip stops, says Julieanna Hever, registered dietitian and author of Plant-Based Nutrition (Idiot’s Guides). She recommends reviewing online menus, calling ahead to clarify options and using apps like Yelp.com and HappyCow.net to scout for restaurants and grocery stores. Her favorite places are Thai and Mexican eateries, as well as steakhouses for their plantbased side dishes. Upon arrival at her destination, she hits a grocery store to stock up on fresh fruits and veggies. “We live in an extremely difficult food environment, with a lot of triggers and inputs that don’t go away even if you’ve been eating a healthy diet for a long time,” says Micaela Karlsen, Ph.D., senior director of research at the American College of Lifestyle Medicine and author of A Plant-Based Life. “For people that are transitioning into this new lifestyle, the highly refined foods they are used to eating are kind of low-grade 10

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addictive substances and what researchers call hyper-palatable foods like added fat, sugar and salt that stimulate the brain in a similar way as addictive drugs like cocaine or alcohol, so it’s really a process of withdrawal for people initially.” To combat the temptations, especially when away from home, Hever advises writing down and clearly understanding dietary goals and the reasons for eating this way. “I work with people that are very sick and with elite athletes. Their goals may be different from everyday people that want to have a vacation,” she says. “Do you want to have another heart attack or reactivate your diabetes? No. Are you totally healthy and consciously deciding to splurge once in a while? That can totally fit into a healthy lifestyle. What matters most is choosing to eat whole food, plant-based foods most of the time.” Karlsen recommends always carrying snacks. “Don’t let yourself get too hungry or too tired, because when people are extra hungry or run-down, the reward experience of eating goes up and willpower goes down,” she explains, adding that dried fruit, nuts, rice cakes, individually packaged nut butter and fresh fruits are good portable snacks to carry. At the hotel, microwaveable popcorn, as well as oats and shelf-stable, single-portion almond or soy milk, will help stave off the munchies. “I love granola, not only for breakfast, but also as a snack in the mid-afternoon,” Karlsen says. “Most store-bought granola, however, is akin to food crime. Oats are whole, healthy and cheap, but once oil, sugar and other stuff are added, the commercial product is high in fat, way too sweet and really expensive. The first time I made granola myself, I was amazed at how I didn’t even notice that the oil and sugar weren’t there. It was delicious and so satisfying.” According to both experts, a cooler in the car or a refrigerator at the destination hotel expands the kinds of home-prepared foods that can accompany travelers, including hummus spread over crudités or sprouted, whole-grain crackers, as well as any kind of leftover dishes. They both

tout the convenience and tastiness of nori rolls—a wide variety of ingredients wrapped in a sheet of dried seaweed. Among Karlsen’s favorite nori fillings are tempeh baked with tamari and a little maple syrup, topped with tomato and kale; peanut butter and pickles; avocado rubbed with umeboshi plum vinegar; and sweet potato, avocado, red pepper and thinly sliced carrots. “Food is intertwined in our culture with entertainment, but thinking about food that way doesn’t really serve our biological potential for wellness,” says Karlsen. “People are so accustomed to these highly rewarding, intense foods like buffalo wings, pizza or chocolate cake that they actually don’t know what it feels like to enjoy something that’s simple and unrefined. There’s a lot of enjoyment in healthy eating. The longer you do it, the more it becomes enjoyable.” Carol Sanders is a professional writer and can be reached at GoodEyePress@gmail.com.

Japanese Noritos 2 sheets nori 1 tsp low-sodium miso paste ¼ cup cooked brown rice ½ small Persian cucumber, julienned 1 ½ Tbsp shredded carrots (chard, dandelion greens, kale and/or spinach) 1 tsp low-sodium tamari 1 tsp sesame seeds Place nori sheets on a flat surface. Gently and evenly place miso paste on half of each nori sheet. Add brown rice, Persian cucumber and shredded carrots on top of miso paste. Drizzle with tamari and lightly sprinkle sesame seeds over top. Tightly roll the nori sheets like a burrito from ingredient-filled side. Slice into pieces to make them easier to eat. Courtesy of Julieanna Hever. For more information, visit PlantBasedDietitian.com.

June 2021

fit body

Power Up Outside

The Fit Gardener

Backyard Workouts Good for Mind and Body by Marlaina Donato

Staying active fortifies the immune system, and gardening provides a way to work out while working the earth. Cynthia Miller, a seasoned bodyworker and passionate gardener for 30 years in East Stroudsburg, Pennsylvania, attests to the fitness challenge. “Gardening can involve many forms of physical activity, including carrying plants, hoeing, shoveling, lugging buckets of compost, pulling weeds, bending, kneeling and constantly getting up and down. Initially, in the spring, there may be a lot more intense physical labor involved to get a garden started, especially if you need to break ground. Keeping up with the weeding can be a good workout in and of itself.” Hale emphasizes working within the scope of our personal fitness level and taking advantage of outdoor perks. “The fresh air and sunshine you get in your garden are benefits not found in a sweaty gym,” she says. “Many people are deficient in vitamin D, which we get primarily from sun exposure. Even if it’s cloudy outside, you’ll still be getting some benefits.”

oth gardeners and researchers know that tilling the soil can lower stress and uplift the mood, and gardening can also foster fitness, burn calories and support heart health. By offering an opportunity for moderate intensity exercise, it provides a challenging workout with aerobic benefits. According to the U.S. Centers for Disease Control and Prevention, light yardwork can help burn 330 calories an hour, so using a trowel, pruning bushes and putting down some mulch can go a long way toward realizing this benefit. Heavy yard work, like hauling buckets of dirt and moving rocks, burns 440 calories an hour. Time spent in the garden can be a dynamic fitness investment, whether it’s for 10 minutes or two hours. “Gardening is a full-body workout that uses every muscle. There’s bending and squatting, carrying and lifting, digging, walking and reaching high,” says Pollyanna Hale, the British author of The Fit Mum Formula. “Another benefit to gardening is that you can go at your own pace.”

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With mindfulness, gardening can be a self-paced power workout, especially when muscle groups are treated equally. “Incorporate some stretches when you’re raking and cleaning up before your session. Engage your core and pull your abs in tight during your movements,” recommends Chicago-based Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph. Mansour highlights the power of raking and underscores that any gardening session can become more aerobic by adding quicker movements. “Move quickly with your upper body to get in cardio. Moving faster will get your heart rate going and will help you burn calories. Another strategy to incorporate cardio into your gardening is to encourage yourself to stand up after each flower you plant or run in place for 10 seconds with each task completion.”

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Aerobic Gardening

Yoga in the Garden Incorporating some asanas adds another dimension to garden fitness, offsetting potential bodily discomforts from hours of work. A yoga mat can be used outside to protect from wet or muddy ground. “Additionally, you may find yourself in uncomfortable positions while gardening. Kneeling or squatting can cause aches and pains,” explains Mansour. “I suggest transforming these positions into yoga movements. You can garden in a modified low lunge position, with one leg behind you and the other foot forward, resting on the knee of your back leg while getting a hip flexor stretch in the front leg. While on your knees, put one leg out to the side so that you’re resting just on one knee and stretching the inner thigh and hamstring of your extended leg.” Depending upon climate and personal ambition, garden workouts can nourish in other ways, as well. “Once you feel the physical and mental benefits of an hour outside in nature, you’ll wonder why you didn’t do it more often,” says Hale. Miller agrees. “There is nothing like getting your hands in the soil to literally ground you. Nature calms our nervous systems. Watching the tiny seeds you planted burst forth and grow into something you can harvest is a miracle like none other.” Marlaina Donato is a body-mind-spirit author and recording artist. Connect at AutumnEmbersMusic.com.

June 2021

inspiration

Simple Acts Can Change the World by Julie Peterson

BE THE CHANGE. If the park needs more shade, ask permission to plant a tree. If there is trash on the sidewalk, pick it up. An eyesore building could be a community art project. The possibilities are endless. Sometimes the very things that we complain about can be turned into action items, improving conditions for everyone. Fix something. CHOOSE GRATITUDE. It’s difficult to miss the news as it pops up on phones, computers and TV. But media outlets can offer a repetitive loop of negativity and conflict. When exposed to this for hours, it can erode faith in humanity and hope for the future. To prevent feeling a sense of soul-crushing doom, we must tune out of the constant chatter. Select 30 minutes every other day to read news. We will become more positive if we spend the former news time listening to music or writing in a gratitude journal. Appreciate the good. FIND COMPASSION. When there is no shortage of road rage, angry customers and political divisiveness, don’t engage. We never know what another person has gone through in life or earlier that day. Don’t be a judge; be a vector to peace. Let the driver merge, let others be right, let our buttons get pushed without escalating the situation. Loving kindness for others involves wishing them health, happiness and safety. It doesn’t need to be outwardly expressed; it can be an internal thought. Respect everyone. BE KIND. Perhaps there is someone that would appreciate 14

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a meal or help with chores. Offer time without expectation of a reward. Random acts of kindness can be done anonymously: pay the toll for the next car, deliver a care package, donate supplies to a local nonprofit or simply smile at strangers. Give freely. Every time we fix, appreciate, respect and give with a genuine heart, there is a ripple effect. Everyone we touch feels better. Moving forward, these people likely will be kinder to others. Envision each genuine act pouring forth like a wave of light, gathering momentum as others add their light. Imagine it can wash over the Earth, touching everyone. We can make a difference. Start now. Julie Peterson is a Random Acts of Kindness activist (RAKtivist.com), an assistant to the Wisconsin Kindness Angel and an advisor for Kindness Bank, a nonprofit invested in improving community health and well-being.

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t’s easy to feel small and helpless in a world full of big problems, but there are simple, daily actions we can take to change it for the better.

community spotlight

Bhakta School Offers Transformative Healing by Martin Miron

he Bhakta School of Transformation was founded by President and Board Chair Sadguru Kedarji in 2007. It was established out of his more than 35 years of serving the public’s spiritual and well-being needs through the Ecology of Well-Being program that employs methods framed in the Four Pillars of Total Well-Being: The Spiritual Power, Improved Mental State, Emotional Resilience and Vibrant Health. This approach to permanent spiritual transformation and well-being has undergone numerous case studies and thirdparty surveys in which student’s progress has been tracked and studied over periods of 3 to 5 years or more as they have applied the methods taught and embraced the leadership offered in the transformation of their lives for the better. Two out of every three students attending the school’s curriculum report both short- and long-term benefits from attending programs offered by The Bhakta School of Transformation. Kedarji says, “We are a spirituality and well-being school teaching the science of yoga, meditation and well-being. Our success is based on our commitment to transform lives by raising the individual and collective awareness and holistic experience of people of all cultures and races. Our organization exists to cultivate whole life transformation through our Total Well-Being curriculum, in order to uplift humanity by improving the quality of one’s daily life. We are organized exclusively for charitable purposes. “The Bhakta School serves men and women from all backgrounds. Most of our programs are offered for adults, with community outreach events that are also tailored to organizations and institutions. We are family-friendly. At the Bhakta

School of Transformation, our purpose is to lead others in becoming established in the experience of inner peace that provides a new dimension of inner strength, wellness and life-changing skills that enrich all of life. This foundational premise threads through each and every one of our program offerings and is backed by documented testimonials that convey our success.” The organization is staffed by volunteers, including Deana Tareshawty, Kambra McConnel and Shanti Harkness. They offer public programs twice each month at a retreat center in Boardman, Ohio, and regional venues in other parts of Ohio and the greater Pittsburgh area. In addition, they offer several courses and events online, along with live webinars, weekend and weeklong retreats throughout the year. “Volunteer opportunities exist in the areas of program support and development, bookkeeping, marketing and promotion,” says Kedarji. “Total Well-Being is the means for bringing into perfect alignment all the subtle energies of your being, by mastering all the energies of your life in the four fundamental areas; spiritual power, improved mental state, emotional resilience and vibrant health. All of our programs, courses and events are focused on providing people with evidence-based, time-honored principles and methods for experiencing and applying these four pillars. Our goal is to lead people in the methods to cultivate whole life transformation through our Total Well-Being Curriculum, in order to uplift humanity by improving the quality of everyone’s daily life.” The Bhakta School of Transformation is launching their fourth 90-day Total Well-Being Challenge and a new membership drive with a package that includes monthly live meetings online with expert speakers and practitioners in the field of holistic well-being and whole life transformation. For more information, visit BhaktaSchool.org. See ad, page 7.

June 2021

INTEGRATIVE HEALTH FOR MEN Natural Approaches for Robust Vitality by Ronica O’Hara

tatistically speaking, living long and well is an uphill battle for most American men. Compared to women, they eat worse, smoke more, drink harder, exercise less and suffer more injuries. They live on average five fewer years than women. At birth, they outnumber women 105 to 100, but by age 60, it’s flipped to 95 to 100. Of the 15 leading causes of death, the only one men don’t lead in is Alzheimer’s, because many of them don’t live long enough to develop it. Men are markedly slow to consult doctors. Seventy-two percent would rather do household chores like cleaning toilets, one survey found, and 37 percent admitted that they withheld information from doctors to avoid hearing a bad diagnosis. When more serious symptoms arise like chest pain or painful urination, they can turn to medical specialists and the latest technology to get heart stents inserted, kidneys flushed out and pain lowered with pharmaceuticals. By then, however, disease can be advanced and the prognosis dimmer. But that “macho man” approach is ebbing as men—especially millennials—increasingly adopt proactive integrative strategies to take control of their health. “As traditional gender roles continue to fade with the times, there will be less of a stigma around men’s health care and we’ll start to see more and more men placing greater importance on their health,” says integrative internist Myles Spar, M.D., co-author of Integrative Men’s Health and chief medical officer of Vault, a men’s health care organization. By dealing head-on with not just a condition’s symptoms, but also with its physical, mental and emotional roots, men can become better equipped to enjoy long years of robust health.

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HEART DISEASE The leading cause of death for men in the U.S., heart disease kills one in four men. Half of those that died suddenly exhibited no previous symptoms. Men develop heart disease 10 years younger than women on average, possibly because estrogen has a protective effect on coronary arteries. Stress, especially in economically beleaguered occupations and areas, takes a toll, as evidenced by rising drug abuse among men nationwide. “Overall, it appears that men’s coping with stressful events may be less adaptive physiologically, behaviorally and emotionally, contributing to their increased risk for coronary heart disease,” concludes a State University of New York at Stonybrook study.

hampered by such conditions as hypertension, diabetes, obesity, high cholesterol, insomnia and alcohol use. Although a quarter of new patients with ED are under age 40, mild and moderate ED affects approximately 50 percent of men in their 50s and 60 percent in their 60s. Integrative medicine offers potent strategies such as exercise, weight loss, good sleep and a varied diet, factors that can reverse ED, according to Australian researchers. “Men aren’t ever going to stop eating hotdogs in the name of ‘wellness’, but if you tell a man that eating hotdogs will impact his ability to get erections, he’ll never eat a hotdog again,” says Spar.

SYMPTOMS: chest pain, irregular heartbeat, dizziness, shortness of breath, extreme fatigue, sensations in arms and legs such as pain, swelling, weakness or tingling.

SYMPTOMS: repeated difficulty getting or maintaining an erection, reduced sexual desire.

NEW RESEARCH: Active, 40-ish men that were able to do 40 pushups had a 96 percent lower risk of cardiovascular disease in the next 10 years than men doing less than 10 pushups, a Harvard study concludes. A 10-year study of 134,297 people from 21 countries found that eating six ounces or more each week of processed meat like bacon, sausages and salami was linked to a 46 percent higher risk of cardiovascular disease and a 51 percent higher risk of death.

NEW RESEARCH: In a survey of 12 studies involving 8,300 participants, the longer-lasting erection drug Cialis (tadalafil) beat out Viagra (sildenafil) as the drug of choice by a three to one margin. Cornell researchers found that of the 48 percent of older men in one study with ED, only 7 percent had tried an erection drug, and fewer than half refilled the initial prescription, partly due to unpleasant side effects.

INTEGRATIVE APPROACHES: “An integrative model for heart disease, when done properly, hunts down chronic inflammation in the body wherever it is and attempts to remedy it naturally, which is why we have had so much more success and significantly fewer side effects than conventional medicine,” says naturopathic cardiologist Decker Weiss, of Scottsdale, Arizona, a pioneer in the field. Typically, integrative cardiologists will interview a patient to determine the root causes of inflammation, including diet, physical activity and emotional stress. After targeted lab tests, they may prescribe botanicals along with pharmaceuticals like diuretics and beta blockers to manage fluids and vital signs. They often focus on repairing the gastrointestinal tract with specific probiotics and restoring the endothelium (the inner lining of blood vessels) with nutrients like magnesium, coenzyme Q10 and alpha-lipoic acid. They’ll encourage patients to switch to healthier, plant-based diets; perhaps to undergo a colon, liver or lymph cleanse; and exercise and use stress-reducing practices like meditation or martial arts.

INTEGRATIVE APPROACHES: An integrative strategy typically involves a doctor checking and increasing a man’s testosterone levels if necessary; a thorough checkup and lab tests to detect and treat causes such as diabetes and high cholesterol; and vetting and replacing medications such as antihistamines and blood pressure drugs that might cause ED. For relationship problems, anxiety or depression, a cognitive behavioral therapist might be recommended and mindfulness meditation might be encouraged to reduce stress. A weight-loss plan featuring more produce and less meat is typically suggested: men with a 42-inch waist are 50 percent more likely to have ED than men with a 32-inch waist. Some foods like arginine-rich oatmeal and antioxidant-rich pomegranate juice, as well as supplements like DHEA, L-arginine, zinc and panax ginseng have also proven helpful in studies. Effective exercises include Kegels to strengthen pelvic floor muscles, Pilates to build core strength and aerobic workouts to strengthen blood vessels. Just 30 minutes of walking each day was linked to a 41 percent drop in risk for ED, Harvard researchers found.

ERECTILE DYSFUNCTION

PROSTATE CANCER

Erectile dysfunction (ED), the inability to get and keep an erection firm enough for sex, often drives a man to seek medical care. An erection—a complex interplay among the brain, hormones, emotions, nerves, muscles and blood vessels—can be

Prostate cancer affects one in eight men, 60 percent of which are over age 65. African American men get prostate cancer younger, have more severe cases and are twice as likely to die from it. Although it’s not as virulent as most other cancers, it

June 2021

requires monitoring, sometimes for decades, which compels some men to get serious about diet and exercise. “If you hear you have cancer, the rug is pulled out from underneath you and you feel you’ve lost your locus of control to surgeons and other doctors,” says integrative oncologist Donald Abrams, of the Osher Center for Integrative Medicine at the University of California at San Francisco. “But lifestyle changes are important, useful and have an impact, and they’re something patients themselves have control over and can decide to do.”

DEPRESSION

SYMPTOMS: They may be silent or involve frequent urination, weak or interrupted urine flow, urinary leaking, needing to urinate frequently at night, blood in the urine, erectile dysfunction or discomfort when sitting.

SYMPTOMS: Besides anger and irritability, depressed men are more prone to lose weight rather than gain it, become obsessive-compulsive rather than anxious and experience physical problems like headaches, stomach ailments and chronic pain.

Up to one-third of men may experience depression, but it’s marked more by bravado than tears. “Rather than appearing sad, men with depression are more likely to react with anger, self-destructive behavior, self-distraction, or numbing of pain with substance use, gambling, womanizing and workaholism,” concludes a major University of Michigan study in JAMA Psychiatry. Irritability, blowing up at minor annoyances, sudden spells of aggression and risky behaviors are other hallmarks. Men are far less likely than women to seek treatment and four times as likely to die by suicide.

A patient receiving NeuroStar transcranial magnetic stimulation therapy.

NEW RESEARCH: The more faithfully that men with localized prostate cancer followed a Mediterranean diet, the better their disease fared, report University of Texas MD Anderson Cancer Center researchers. Drinking several cups of coffee every day may be linked to a lower risk of developing prostate cancer, suggests a pooled data analysis in the online journal BMJ Open. A new urine test for prostate cancer is so accurate it could have eliminated the need for one-third of biopsies in a recent study of 1,500 patients in the Journal of Urology. INTEGRATIVE APPROACHES: In a 2018 comprehensive review of prostate cancer studies published in the Journal of Alternative and Complementary Medicine, Abrams recommends a plant-based, antioxidant-rich diet that emphasizes cruciferous vegetables, tomatoes, soy, pomegranate, green tea and fish-based omega-3s; limiting meat, sugary drinks and saturated fats; supplementing with vitamin D3 and omega-3s while avoiding selenium and vitamin E; exercising daily, with yoga and tai chi especially providing mind-body benefits; and using acupuncture to manage the side effects of conventional treatments. To combat the anxiety that can arise during the period between a diagnosis and surgery, Abrams suggests stress-reducing therapies like mindfulness training, reiki and support groups.

NEW RESEARCH: Men with moderate to high levels of what Russian researchers call “vital exhaustion”, marked by excessive fatigue, demoralization and irritability, are 16 percent more likely to have a heart attack within 15 years. The risk doubles for men that never married, were divorced or became widowed. INTEGRATIVE APPROACHES: “First, it is important to get a lab screening to rule out low testosterone, vitamin deficiencies, anemia and thyroid problems,” says holistic psychiatrist W. Nate Upshaw, M.D., medical director of NeuroSpaTMS, in Tampa. He also checks for sleep disorders, treats with cognitive behavioral therapy and after getting lab results, suggests such supplements as vitamins B12, D3 and methylfolate. His lab focuses particularly on transcranial magnetic stimulation therapy, which a 2020 Stanford study found to be 90 percent effective in relieving drug-resistant depression. “It restores healthy brain function without medications, and with essentially no side effects,” says Upshaw, adding that the approach is particularly good for men that want to avoid the sexual side effects of antidepressants. Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

TO LEARN MORE Integrative cancer care: A four-part video lecture series by integrative oncologist Donald Abrams, M.D., of the Osher Center for Integrative Medicine at the University of California at San Francisco. Osher.ucsf.edu/patient-care/patient-careteam/donald-abrams. 18

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Health self-quiz: Myles Spar, M.D., co-author of Integrative Men’s Health, offers a simple quiz that helps identify health problems and proposes integrative strategies. Tinyurl. com/DrSparHealthQuiz.

Dr. Tom O'Bryan Chief Health Off icer, KnoWEwell

"WE ARE TRANSFORMING THE FUTURE OF HEALTHCARE" Personalized. Diverse. Inclusive. Regenerative Whole-Health and Well-Being Benefits. It’s how KnoWEwell is transforming the future of healthcare. Award-winning. One global online destination for today’s trusted Regenerative Whole Health knowledge, resources, and ecosystem collaborating to inspire and empower individuals to prevent harm, address chronic diseases and achieve WELLthier Living – Happy. Healthy. Abundant. PurposeFilled. Join the movement as we share knowledge and healing success stories, access to evidence-based resources, immersive learning opportunities from the experts, and help create meaningful connections.. Take control and optimize your health and well-being by visiting: KnoWEwell.com As a Natural Awakenings reader, receive 50% off your first year of membership. Individuals apply:

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June 2021

healing ways

Beat the Blues Naturally Drug-Free Ways to Treat Depression

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by Julie Peterson

ack of interest, low energy, changes in weight, difficulty concentrating and feelings of worthlessness are some of the symptoms that can occur in varying degrees with depression. According to the National Institute of Mental Health, an estimated 17.3 million adults in the U.S. experienced at least one major depressive episode in 2017. With the pandemic, the rate tripled, with 27.8 percent of adults reporting symptoms, according to a September 2020 study published in JAMA Network Open. Mainstream medical doctors typically prescribe antidepressant drugs, but the plethora of adverse effects such as anxiety, digestive disturbances, headaches, weight gain and sexual dysfunction can cause additional woes. In addition, efficacy is in question. In The Emperor’s New Drugs: Exploding the Antidepressant Myth, Irving Kirsch, Ph.D., professor of psychology at the UK University of 20

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Hull, declares, “The belief that antidepressants can cure depression chemically is simply wrong.” Antidepressants may merely mask symptoms. “Covering over symptoms is a missed opportunity to resolve the root cause of the problem,” says Manhattan-based holistic psychiatrist Kelly Brogan, author of A Mind of Your Own and co-editor of the textbook Integrative Therapies for Depression. Further, because many depressed people do not receive treatment due to financial, cultural or personal reasons, effective alternative therapies are necessary for improving public health.

Nature’s Medicine Before starting any treatment, it’s important to verify that depression exists and rule out potential conditions like nutritional deficiencies,

low thyroid function, food allergies or other issues. Many people find that herbs provide gentler action and fewer adverse effects than conventional antidepressants. Even some conventional health practitioners are beginning to get on board. Women’s health expert Nicole Galan, RN, wrote in a 2019 article in Medical News Today, “Medications and counseling are conventional ways to alleviate the symptoms of depression. However, some herbs and supplements may also help.” Common herbs include St. John’s wort (Hypericum perforatum), which has been shown to work about the same as antidepressants for mild and moderate depression; American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng), which improve mental clarity and energy, and reduce the effects of stress; and saffron (Crocus sativus), which is safe and effective, although expensive. While herbal medicines are available over the counter, it’s important to consult with a doctor or herbalist, as some are not safe in conjunction with other medications or during pregnancy. Homeopathic remedies are more complex, personalized and diluted, but have no contraindications. Lone Pedersen, a certified classical homeopath in Seattle, says that homeopathy treatments are “gentle, safe, non-toxic and side-effect free.”

Clean Food Improves Mood Several studies have found that eating a poor-quality diet high in processed meat, sweets, fried food, refined cereals and high-fat dairy leads to a higher likelihood of depression. “The single greatest thing anyone can do for their health is to eat whole foods, including organic vegetables, fruits, high-quality proteins, whole grains and healthy fats,” says Dorothy Calimeris, an author and wellness coach in Oakland, whose cookbooks promote anti-inflammatory diets for optimal health. Inflammation has been linked to numerous health issues, including depression. To start an anti-inflammatory diet, eliminate foods that commonly trigger inflammation, starting with gluten, soy, corn and the biggest culprit of all, sugar. A 2019 study by University of Kansas researchers and other studies indicate that sugar itself is a trigger

for mental health issues. Don’t forget about the “food” the skin absorbs. Switching to organic body care and home cleaning products minimizes exposure to biology-disrupting toxins that have been linked to depression.

Set the Endorphins Free Many studies have shown that exercise reduces the symptoms of depression. Extra boosts come from getting outside to increase levels of vitamin D and exercising with a friend to enhance social support. Just 20 to 30 minutes of activity several times each week improves well-being. The best news is that any movement helps—walking, tai chi, gardening, dancing—anything that feels good.

“Taking a yoga class helps to relieve depression by increasing focus and attention, releasing endorphins and oxytocin, stretching the body, relaxing tension, creating community and adjusting breathing patterns,” says Rose Kress, owner and director of LifeForce Yoga Institute, in Lebanon, Oregon, and author of Awakening Your Inner Radiance with LifeForce Yoga. She recommends determining one enjoyable pose and practicing it every day: “Five minutes a day is enough to make a change.” Julie Peterson writes about wellness and environmental issues and has contributed to Natural Awakenings for more than a decade.

Next Steps “Mental health requires the ‘whole enchilada’, as the saying goes. Bring it all in! I use crystals, music, meditation, chanting, massage, painting, images, vitamins, essential oils, prayer, food, exercise, nature, friends and psychotherapy to remind me that I am already whole. Yoga is just one ingredient in the enchilada of mental health,” says Rose Kress, owner and director of the LifeForce Yoga Institute, in Lebanon, Oregon, and author of Awakening Your Inner Radiance with LifeForce Yoga. “If it brings you a sense of ease around your feelings of depression, use it. If you are not sure, ask your support network for help.” Psychologists, support groups and counselors can be found through the Anxiety and Depression Association of America or by calling 1-800-662-HELP (4357), the national helpline of the U.S. Substance Abuse and Mental Health Services Administration. Both are free, confidential referral and information services. Depression can become severe and warrant intervention. If someone is suicidal, stay with them and contact the National Suicide Prevention Lifeline at 1-800-273-8255, a 24/7 national network of local crisis centers, providing free and confidential emotional support to people in emotional distress. Alternative modalities for depression could fill volumes, and they have. Check these out for more information: n Eat to Beat Depression and Anxiety: Nourish Your Way to Better Mental Health in Six Weeks, by Drew Ramsey, M.D. n Ayurveda for Depression: An Integrative Approach to Restoring Balance and

Reclaiming Your Health, by L. Eduardo Cardona-Sanclemente

n How Come They’re Happy and I’m Not?: The Complete Natural Program for

Healing Depression for Good, by Peter Bongiorno, ND

n How to Heal Yourself from Depression When No One Else Can: A Self-Guided

Program to Stop Feeling Like Sh*t, by Amy B. Scher

n Yoga for Depression: A Compassionate Guide to Relieve Suffering Through Yoga,

by Amy Weintraub “While it may take dedication to embody the peace you seek, the glimpse of that peace can be enough to fuel you through the times you want to give up,” adds Kress.

June 2021

healthy kids

home settings where impressionable kids will naturally learn to chill out. “Babies are continually sensing their environments,” she says. “Just speaking in a calm voice or slowing down the pace of life, taking time to connect or practicing infant massage can prime their little minds and bodies for learning how to self-regulate, cope with life and default to relaxation mode just as soon as they feel stressed.”

Relaxed Kids Simple Ways to Calm Anxious Children

Benefits of Kid Relaxation Techniques

by Sandra Yeyati

From breathing games and animal-like yoga positions to meditative art activities and mindful nature walks, child-friendly relaxation techniques are limited only by our imagination. When practiced consistently, they offer numerous benefits, including increased awareness, attention, empathy, resilience and generosity; less emotional reactivity; and improved memory, according to Whitney Stewart, meditation teacher and author of Mindful Kids: 50 Mindfulness Activities for Kindness, Focus and Calm (BarefootBooks.com/ mindful-kids).

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Getting Started

t doesn’t take a full-on tantrum for children to experience or exhibit stress. According to licensed school psychologist and spiritual counselor Zemirah Jazwierska, anxiety is a child’s natural response to not having consistency or predictability in their environment. During the pandemic, with school closings, social isolation and associated challenges, childhood angst is on the rise, says the Boulder, Colorado, blogger at KidsRelaxation.com.

Setting a Calm Example Jazwierska believes that it’s never too early to expose kids to relaxation practices. She invites moms to incorporate meditation even while they’re pregnant, “to bathe their little babies in lots of good-feeling hormones and chemicals.” After birth, while an infant may be too young to learn how to meditate, she recommends that parents create relaxing 22

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Stewart recommends that parents and caregivers consider adopting their own mindfulness or meditation practices before introducing them to their children. “The next step could be to invite children to practice with you,” she advises. “With toddlers, this may be an invitation to sit or lie down with hands on their tummy or chest to let them feel their breath coming in and going out of their body. Young children don’t always have an awareness of their breath. Parents and caregivers can help them understand how we breathe in different situations; how breath can speed up or slow down in response to our physical and emotional state.”

Making Relaxation Fun According to Stewart, small children respond best to mindfulness exercises that are both physical and fun. Her Animal Antics is one example, in which kids explore movement meditation by pretending to be different animals. Another is Shake

the Sillies Out, which involves “happyshaking until you finally flop on the floor with a deep exhalation, followed by three mindful breaths. This one really helps work out kids’ excess energy,” she says. On her website, Jazwierska offers myriad examples of fun and creative activities to calm and awaken children. She teaches breathing techniques by offering imagery kids can understand, like smelling a flower to learn deep inhalations and blowing out a candle for the exhalations. When kids are overcome with strong emotions, she offers a snow globe. “It’s a great tool for seeing how things start to swirl when our emotions are too strong and our minds too worried. As you take a deep breath and stop moving the globe, the snow settles. We have to stop moving, or move very slowly, for everything to settle for ourselves.” Jazwierska’s Rock and Floppy Sock exercise instructs a child to make a tight fist— the rock—when they feel anger or another strong negative emotion, and then release their grip, turning it into a floppy sock. “It’s related to progressive muscle relaxation where you provide tension in the body and then you provide the contrast and let go, training the mind. Next time they feel tension, they’ll know how to relax,” she says.

Planting Seeds for Inner Happiness As children grow older, they can add visualization to their repertoire, like Stewart’s Heart Garden exercise, in which the child sits mindfully while relaxed, takes three mindful breaths and then thinks of a word that makes them smile. “That can be anything—like butterfly, rainbow or watermelon,” she explains. “Imagine planting that word like a seed in your heart. Repeat the word and imagine watering the seed in your heart garden. Repeat the word and imagine the seed opening and growing in your heart. What does it become? See it blossom. True happiness comes from inside. Everyone can plant their own inner happiness.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com. June 2021

natural pet

Create a Dog-Friendly Yard Plants, Paths and Play Areas to Wag a Tail by Karen Shaw Becker

ackyards can be sanctuaries, filled with gardens and landscaping. For homeowners with dogs, consider “dogscaping”. It’s a term coined by landscape designer Maureen Gilmer of Palm Springs, California, who wrote the e-book The Dog-Scaped Yard. Gilmer points out that nobody asks Fido his opinion on how to landscape the yard, “yet he spends more time there than anyone else.” The yard should be a safe and secure place for the family dog, so fencing may be necessary to give ample room to roam. Lawn chemicals on grass are linked to cancer in dogs, so those are best avoided. Some people choose to go beyond grass to create a rich environment for the dog to explore. Gilmer recommends planting a meadow, complete with tall grasses and perennials, where the prized pet can investigate the terrain. Low troughs of wheat grass are good for a dog to nibble on and may discourage him from chewing on ornamental flowers and plants. Some dogs also enjoy rose hips from Rosa rugosa plants.

Flea-Repelling Herbs Many herbs were once known as “fleabane” because they could repel fleas. Plant a fleabane garden to discourage these pests from moving in and finding the dogs. “When my dog Dot rubs against them, I can smell the aromatic oils on her fur,” Gilmer notes. Suitable plants for this garden include pennyroyal (Mentha pulegium), wormwood (Artemisia absinthium), tansy (Tanacetum vulgare), fleawort (Erigeron canadense), rosemary (Rosmarinus officinalis), sweet bay (Laurus nobilis) and eucalyptus. The plants can also be dried and added to a dog’s bedding for a more natural flea repellant. When choosing the best locations for herbs and flowers, consider keeping about 18 inches around the border of the yard free from plants. Because dogs regularly tend to patrol the boundary of their territory, any plants on this trail may get trampled.

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Provide Thoughtful Areas for the Dog

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Dogs love to dig, but if it has become a problem, it could be because the dog is trying to uncover a cool spot to rest. Gilmer recommends being proactive by digging a shallow pit where a dog can comfortably fit in a shady spot. Line it with sand to prevent it from turning into a mud pit and keep it damp. In warm weather, a dog can retreat to this cooling-off spot.

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A plastic kiddie pool can be a welcome addition for dogs to escape the summer heat. To incorporate it into the landscape, dig out an area and set it into the ground. Another thoughtful addition is a post where a dog can mark his territory to his heart’s content. A large piece of driftwood or an upright log works well for this purpose. Logs are also useful as borders along planted areas where the dog is meant to stay out. Pathways for the dog to run through are also important, as dogs will create their own routes if they are allowed to. Turn the walkways into proper paths by widening them to three feet. Consider creating a designated area in the yard for the dog to relieve himself. When planting flowerbeds, put sturdier plants such as ornamental grasses at the edge, while putting more fragile plants in the middle, where a dog is less likely

to run over them. Choose plants that are sturdy, but soft, without thorns or spines that could scrape a pet. A doggy play area will also be much appreciated by a pup. Define it by using logs or stone blocks, then set out a few of the dog’s favorite toys for him to discover. For dogs that like to dig, teaching him that this is his play spot where it’s acceptable can save the gardens. Many four-legged diggers enjoy having a sand pit or designated dig spot where they can express this natural behavior. By paying careful attention to the plants and features in the yard, the perfect petfriendly environment can be created. Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals. Learn more at DrKarenBecker.com.

Plants to Avoid in Pet Yards An outdoor area for pets must be free of hazards that could cause illness. This includes cocoa bean mulch, which contains the chemical compounds theobromine and caffeine, which are highly toxic to dogs and can be fatal. Specific plants can also be poisonous to pets and can cause a variety of conditions, including diarrhea, vomiting, internal bleeding, respiratory distress, seizures, organ damage or failure, coma or death. Research any plants in the yard for safety, and be sure to keep the yard clear of the following poisonous plants, as compiled by the Pet Poison Helpline, to create a backyard that’s both fun and safe for pets: Autumn Crocus Azalea Cyclamen Daffodils Dieffenbachia

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calendar of events NOTE: Events were accurate at the time the magazine went to press – please call ahead to check for date or time changes. All calendar events must be received by the 10th of the month and adhere to our guidelines. Review submissions guidelines at NaturalAwakeningsSWPA.com or email Publisher@NaturalAwakeningsSWPA.com for more information.

TUESDAY, JUNE 1 2021 Total Well-Being Challenge – Online hosted by the Bhakta School of Transformation. Lifestyle is the cure! Begins June 12. If you are obese, prediabetic, diabetic, or suffer from high blood pressure, weight issues, and poor metabolism – enroll today. The 90-Day Total Well-Being Challenge is an educational and transformative experience that gets results. $295. Register at BhaktaSchoolStore.org/total-wellbeing-challenge/. Info@BhaktaSchool.org.

FRIDAY, JUNE 4 The Yough River Rally – June 4-6. 8am-11pm. Free event hosted by General Braddock’s Fish Club at the Youth River Park in Connellsville. Live entertainment, micro-breweries, food trucks, Rubber Duck race, Anything that Floats competition, children’s beauty pageant, fishing derbies and more. Competition/derby/pageant registration info on Facebook: YoughRiverRally. Go Green at Market Square – June 4-5. 11am7pm. Free event hosted by Pittsburgh Earth Day as part of World Environmental Week. A community celebration of fun, educational and inspirational events for all ages. Live music, activity booths, green wellness area, local green businesses and vendors. Market Square, 210 Forbes Ave. MarketsSquarePGH.com. 62nd Annual Dollar Bank Three Rivers Arts Festival – June 4-12. Noon-8pm. Free event by Pittsburgh Cultural Trust and Three Rivers Arts Festival Cultural District. Because of COVID, it is a hybrid experience. Join virtually at TrustArts. org/TRAF or in person at Cultural District and Point State Park. Masks are required for in-person attendance. Ten days of free art and music. Find the venues and line-up at TrustArts.org. Consider donating to keep the festival free. Community Movies at St. Clair Park – 8-10:30pm. Free event by City of Greensburg Rec Department. Sponsored by T-Mobile. Watch Sonic the Hedgehog at Robertshaw Amphitheatre in St. Clair Park. Bring a chair or blanket. Kona Ice and Ash & Kris Food Truck will be there. $5 donation requested not required. 135 N Maple Ave, Greensburg. GreensburgPA.org.

SATURDAY, JUNE 5 Conquer Your Fears – June 5-7. Weekend online retreat hosted by the Bhakta School of Transformation. Seven of the world’s great spiritual leaders and holistic/well-being practitioners give you 13-hours of teaching methods to increase courage, expand inner strength and take on life challenges with a smile. $30. Register: ConqureYourFears.org. Info@ BhaktaSchool.org. Yoga and Hiking Adventure – 10am-2pm. With Kate Mackin and Todd Williams. Hosted by Himalayan Institute of Pittsburgh. Hike the Emerald Trail on Mount Washington. Not a lazy stroll – you will feel the burn! Lunch by Pure Grub, yoga and stretch-

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ing after the hike. Space is limited. $60. Register: 412-344-7434 or HipYoga.org.

SUNDAY, JUNE 6 Young Birders Walk – 10-11am. Free event hosted by West Virginia Botanic Garden in conjunction with the West Virginia Young Birders Club, led by Avian Conservation center of Appalachia’s Director, Katie Fallon. Learn the wonder and joy of birding. All ages. Pre-registration required at Forms. donorsnap.com. WVBG Information Kiosk, 1061 Tyrone Rd, WV. 304-322-2093.

TUESDAY, JUNE 8 Rain Barrels Workshop – 5-7pm. With Ryan. Hosted by Bedner’s Farm and Greenhouse. Learn about freshwater conservation, water run-off, benefits of collecting and storing rain water. Build your own barrel or take a pre-assembled one. Buy additional barrels at check-out. $75. 740-359-4467. Tickets: ShopBedners.com/products/rain-barrelswith-ryan-workshop.

WEDNESDAY, JUNE 9 Wine Down Wednesday – 5-7pm. Relax at this free event at Bedner’s Farm and Greenhouse with live music, and chacuterie boards. Featuring local performers and artists. Passiflora Springs Wine and craft beer from Whitehorse Brewing and Yingling for sale. Dogfriendly. Contact Ryan@bednersgreenhouse.com. Sacred Sounds at the Salt Cave – 6-7pm. Hosted by Salt of the Earth and Sacred Centered You. Double the healing benefits of combined halotherapy and magical vibrations of sound healing with crystal bowls and chimes. $45. Salt of the Earth, 504 Valley Brook Rd, McMurray. 724-260-0472.

SATURDAY, JUNE 12 Tour de Lebanon Valley – 6am-1pm. Free event by Community Health Council of Lebanon County, Visit Lebanon Valley, and Lebanon Valley Conservancy. A twist on the classic Lebanon County Ride. Three routes: 62 miles; a mid-range; and a fun-filled six-mile family ride that includes free entry to historic Cornwall Furnace. Lebanon Valley Expo Center, 80 Rocherty Rd, Lebanon. Info: CommunityHealthCouncil.com. Pick-A-Dilly Herb Faire – 9am-4pm. Outdoor

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event by Dillweed B&B and the Herb Study Group of Indiana County. Annual Herb Festival. Celebrate the Herb of the Year, learn its many uses. Huge variety of plants from area growers and nurseries. Unique handcrafted items, demos, and more. 7453 Route 403 Hwy S, Dilltown, PA. DillweedInc.com. DIY Pallet Gardens – 10am-3pm. Hosted by Bednar’s Farm and Greenhouse. Choose your pallet size, select your plants, we have everything you need for this project. $45/small pallet, $80/large pallet. Cost is per project/pallet. Choose your twohour time slot at check-out. Bedner’s Greenhouse, 315 Coleman Rd, McDonald, PA. Info: Ryan@ bednersgreenhouse.com. Register: ShopBedners. com/collections/classes. Reiki I Certification – 11am-5pm. By Dr. Lillian Ronzio School of Holistic Health. Traditional hands-on healing modality. Prerequisite for Holistic Energy Practitioner Certification. Receive Reiki Level I attunements and Reiki I Certificate. 12 CE credits for Licensed Massage Therapists. $150. 275 Pleasant Valley Rd, Connellsville. Register at RonzioSchool.com. 2021 Total Well-Being Challenge – Online hosted by the Bhakta School of Transformation. Lifestyle is the cure! If you are obese, pre-diabetic, diabetic, or suffer from high blood pressure, weight issues, and poor metabolism – enroll today. The 90-Day Total Well-Being Challenge is an educational and transformative experience that gets results. $295. Register: BhaktaSchoolStore.org/total-well-beingchallenge/. Info@BhaktaSchool.org.

SUNDAY, JUNE 13 Photographing Nature’s Miniature Marvels – 3-5pm. Age 12 and up. Hosted by West Virginia Botanic Garden, part of the Arts in the Garden Series. Learn how to capture nature’s small wonders with your camera. Bring your lenses. $15/members, $20 nonmembers. Pre-registration required at Forms. donorsnap.com. WVBG Info Kiosk, 1061 Tyrone Rd, Morgantown, WV. Food Cravings and Plant-Based Diet – 7-8:30pm. With Carla Hightower, MD, MBA. Free online event by Rochester Lifestyle Medicine Institute and the Rochester Area Vegan Society. Certified Integrative health Coach Dr. Carla Hightower leads wellness workshops and online courses on creating healthy lifestyles with plant-based nutrition. Register and donate generously at RochesterLifestyleMedicine.org.

WEDNESDAY, JUNE 16 Astro Chat – 7-8pm. Free online event hosted by Sacred Centered You. Join their monthly astrological forum to discuss the current astrological environment. Register: SacredCenteredYou.com/events.

THURSDAY, JUNE 17 Past Live Meditation at the Salt Cave – 6-7pm. Hosted by Salt of the Earth and Sacred Centered You. Gain new perspective and expand self-awareness through guided meditation to explore past lives within the high vibrations of the salt cave. $45. Salt of the Earth, 504 Valley Brook Rd, McMurray. 724-260-0472.

FRIDAY, JUNE 18 Westmoreland Fairgrounds Food Truck Festival – June 18-20. Various hours. Organized by USA All Event Live 2021. Come hungry and ready for live entertainment from local bands and your favorite food

trucks. $5/person, kids 12 and under free. Westmoreland Fairgrounds, 123 Blue Ribbon Ln, Greensburg. See USA All Event Live 2021 on Facebook for more info or WestmorelandFair@gmail.com.

savethedate FRIDAY, JUNE 18 Yoga, Camping, and Adventure Retreat – June 18-20. 5pm, Fri thru 8pm, Sun. Join Himalayan Institute of Pittsburgh in Laurel Highlands to connect with nature, enjoy adventure, and find healing. Retreat focus on Healthy Cooking Outdoors, and Yoga Off the Mat. Other focused retreats in July, Aug, Sept. Truly pampered camping plus daily yoga; fresh, clean food; hiking; campfires; crafts; being one with nature. $799. Camping at 468 Saddle Rd, Somerset PA. Registration/info: HipYoga.org.

SATURDAY, JUNE 19 Summer Solstice Starlight Stroll – 9-10pm. By Allegheny Land Trust at Churchill Valley Greenway. Topics include nocturnal animals, folklore, stars, and more. Registration required. No walk-ins. COVID precautions. $5. Churchill Valley Country Club, 800 Beulah Rd. Register: AlleghenyLandTrust.org/event/.

SUNDAY, JUNE 20 Father’s Day Fishing Frenzy – 9am-4pm. Bedner’s Farm and Greenhouse has a stocked pond the community is invited to this catch-and-release family picnic event. $15/person includes hot dogs, chips, cookies, water. No fishing license required. Bring your own gear and bait. No swimming or boating. Children under 10 free. Bedner’s Greenhouse, 315 Coleman Rd, McDonald PA. Info: Ryan@bednersgreenhouse.com. Register: ShopBedners.com/products/fathers-day-fishing-frenzy. 2021 Juneteenth Motown Revue – Noon-10pm. Hosted by Western Pennsylvania Juneteenth Celebration. Join for the 2021 African American Freedom Day Celebration at Point State Park, 601 Commonwealth Pl. 724-205-9376. WPAJuneteenth.com.

WEDNESDAY, JUNE 23 Backyard Farm School: Urban Chicken Keeping – 5:30-7pm. By Grow Pittsburgh and Churchview Farm at Shiloh Farm. Learn what you need to know to raise your own flock of chickens. COVID precautions and masks required. $10 at Eventbrite. Shiloh Farm, 7201 Thomas Blvd. ShilohFarms.com. Self-Guided Full Moon Fever – 8-10pm. Free event hosted by Keystone State Park. Get out under the full moon and have fun while you learn about the moon. Why does each month’s moon have a nickname? Where does the myth of werewolves come from? Go to events.dcnr.pa.gov for the guide and info. Keystone State park Visitor Center Parking, 1150 Keystone Park Rd, Derry.

THURSDAY, JUNE 24 Western Pennsylvania Juneteenth Celebration and Black Music Festival – June 24-27. Various times. Join for live bands, food vendors, speakers, youth activities, and more as we celebrate Juneteenth – the oldest nationally celebrated commemoration of the abolition of slavery and the emancipation of enslaved Africans throughout the United States of

America. Point State Park, 601 Commonwealth Pl. 724-205-9376. WPAJuneteenth.com.

FRIDAY, JUNE 25 Community Movies at St. Clair Park – 8-10:30pm. Free event by City of Greensburg Rec Department. Sponsored by T-Mobile. Watch The Goonies at Robertshaw Amphitheatre in St. Clair Park. Bring a chair or blanket. Kona Ice and Ash & Kris Food Truck will be there. $5 donation requested not required. 135 N Maple Ave, Greensburg. GreensburgPA.org.

SATURDAY, JUNE 26 Family Fun Walk – 10am-noon at Laurelville Christian Retreat Center. Excela Nutritionist Dawn Davoli, RDN, will teach the importance of hydration. Make homemade Gatorade and fruit infused water. Learn about freemium exercise app Strava to track exercise while hiking around some of Laurelville’s 600-acre campgrounds and trails. Preregistration required and limited to 25 people. $5 at Eventbrite. Dress for a walk in the woods. Laurelville.org. Reiki III Certification: Reiki Master – 11am-5pm. By Dr. Lillian Ronzio School of Holistic Health and Rev. Mary Anne Gibbons. Prerequisite: Completed Reiki Level II at least one year prior, and attunement by Rev. Mary Anne Gibbons. Approved provider for continuing education for National Certification Board for Therapeutic Massage & Body Work. $150. Preregistration required: RonzionSchool. com. 724-603-2444.

ongoing events

Program in partnership with the Greater Pittsburgh Community Food Bank. Food distribution for Veterans and Military Families in need. Fresh produce, shelf stable goods. No-contact pickup. No sign-up or RSVP. 2934 Smallman St. 412-481-8200 ext 221. Children’s Fine Art Classes – 5:30-6:30pm. Hosted by Arty by April Ryan, Thistledown Boutique. Kids learn basic art techniques starting in charcoal and progressing to acrylic painting. Get kids off the screen and into hands-on creativity. $20/ class plus supplies. 151 S Main St, Washington, PA. 724-470-3775. Yoga for Wellbeing – 5:30-6:30pm. Wellbeing Solutions hosts in-person (limit 4) or online to harmonize body, mind, spirit, and breath with your dedication to attendance. Colleen Harshbarger, ERYT-500 and MS in Exercise Science Biomechanics, provides alignment-based instruction. All levels. $8. 304-508-2398. Wellbeingwv.com. African Dance Class – 6:30-7:30pm. Online class hosted by Hayti Heritage Center and St. Joseph’s Historic Foundation Inc, Durham, NC. Energetic and culturally rich dance exploration taught by seasoned dance professionals Toni Hall and Ivy Burch. Tickets: $5 at Eventbrite. 919-683-1709. Info: hayti.org. Guiding Light: An Empath Assembly – 6:30-8pm. Free online event hosted by Sacred Centered You. Calling all lightworkers, empaths, and high vibrating souls. Join their monthly assembly to share space. Register: SacredCenteredYou.com/events. 1 Hood Power Hour – 7-8pm. A virtual forum hosted by 1 Hood Power to discuss all things political in SWPA and beyond. A virtual public affairs forum featuring elected officials, policymakers and thought leaders. 617-517-7600. Facebook. com/1HoodPower.

sunday

tuesday

Heartfulness Meditation – 11am-noon. 1st Sun. Hosted by Heartfulness Pittsburgh. Age 15+. Guided relaxation and meditation for ages 15 and up. Learn the basics of heartfulness and how it can benefit you. Be casual. Free. Winchester Thurston Lower School in Shadyside, Rm 202. Info: Heartfulness.org.

Managing Career Transition and Life During Uncertain Times – Noon-1pm. Online event by The Salon – a Female-Forward Space to Gather and Grow. $10. Tickets at Eventbrite. TheSalonPGH.com.

Sacred Sounds – 1-2:30pm. 3rd Sun. Hosted by Sacred Centered You and Visions Reiki & Soul Spa. $25. Join Leza for a relaxing, powerful meditative experience, sound immersion with crystal bowls, and individual healing vibrations through the gong. Tickets at Eventbrite. 206 Alexander Ave, Strabane. 724-745-1785. Sunday’s Restorative Rejuvenation – 5-6:30pm. 3rd Sun. Hosted by Morgantown Power Yoga. All levels welcome. Learn to use breath, props, and focused awareness to decrease stress and anxiety in the body and the mind. Compliment your power yoga practice with restorative rejuvenation. $25. 235 Spruce St, Morgantown, WV. Tickets: Clients. MindBodyOnline.com.

Family Night at the Hofbrauhaus Pittsburgh – 6-9pm. 2nd Tue. Hosted by Hofbrauhaus. Kids eat free with each adult entrée purchase. 2705 S Water St. 412-224-2328. Online Yoga – 6:30-7:30pm. Hosted by WVU Collegiate Recovery. All skill-levels welcome. A password is required, but anyone can join! Free. Email olivia.pape@mail.wvu.edu to get the code. Yoga in the Garden – 6:30-7:30pm at West Virginia Botanic Garden. All-levels vinyasa flow inspired by natural surroundings. All ages. Bring a mat. $12/ members, $15/nonmembers. Class pack of 10: $100/ members, $130/nonmembers. Class size limited. 1061 Tyrone Rd, Morgantown, WV. WVBG.org Preregistration required at Forms.donorsnap.com.

Shavasana Sundays – Thru Jun 6. 8-9:15pm. Online introductory class by Himalayan Institute of Pittsburgh. Offers movement, breath awareness and guided relaxation. $12. Register: HipYoga.org.

The Salty Core – 7-8pm. 4th Tue. Hosted by Salt of the Earth and Valleybrook Pilates & Fitness. Pilates in the Cave to lengthen and expand muscles for a leaner, stronger you. Incorporate breath, stretch, and strengthening. Open to all levels. 504 Valley Brook Rd, McMurray, PA. Tickets: SaltOfTheEarthpgh.com.

monday

wednesday

Military Share Pittsburgh Food Distribution – Noon-2pm. 1st Mon. Hosted by Veterans Leadership

Yoga for Wellbeing – 8:30-9:30am. Wellbeing Solutions hosts in-person (limit 4) or online to

June 2021

harmonize body, mind, spirit, and breath with your dedication to attendance. Colleen Harshbarger, ERYT-500 and MS in Exercise Science Biomechanics, provides alignment-based instruction. All levels. $8. 304-508-2398. Wellbeingwv.com. Wild Wednesday: Virtual Live Animal Encounter – 1:30-2pm. Online event hosted by Carnegie Museum of Natural History. Join museum educators via Zoom to meet members of the museum’s living collection. Each week is unique! $10/household ($5/ members). 412-622-3131. Register at Carnegiemnh. org/explore/live-animal-encounters/.

Wellbeing Solutions Webinars – 2nd & 4th Thur. Noon-1pm. Self-Care as Healthcare with BoardCertified Health and Wellness Coach and Yoga teacher Colleen Harshbarger and Natalie Geary, MD and Ayurveda Therapist. COVID rate: $25 1st (trial class); $40/thereafter. 4-pack: $150; 8-pack: $280. 12-pack: $399 includes one-year Wellness Inventory subscription ($49.95 value). On-demand times for groups. 304508-2398. Info/register: Wellbingwv.com/webinars.

Tails and Tales Story Time – Thru June. 1010:30am. Hosted by West Virginia Botanic Garden and the Cheat Area Public Library. A free, socially distanced read-aloud plus take-home craft kit program for families and children 3-7. Class size limited. Preregistration required: wvbg.org.

Group Meditation and Reiki Virtual Healing – 7-9pm. Last Thurs of the month. Online event by PranaVeda Studio and Victoria Zaitz. Virtual group energy healing with reiki and shamanic techniques. In-depth guided meditation followed by distance work. $25. 412-390-5245. Tickets: Vagaro.com/pranaveda/classes.

Mindfulness Training – 4-5:15pm. By Laughlin Children’s Center. Ages 5-18. Teaches awareness of thoughts, feelings, and environment. Aids in reducing stress and emotional reactivity, increasing focus, cognitive flexibility, and social-emotional skills. Sarah Rea, MSEd, pre-doctoral psychology intern, provides the Mindful Schools curriculum. In person or virtual. 16-week course $120/$140 by age group. Register: Laughlin Children’s Center: 412-741-4087.

friday

Listen to Black Women: What’s it like to be a Black Woman in Pittsburgh? – 6:30-8pm. Online event hosted by Black Women’s Policy Agenda. Join for a virtual community conversation. Free. 412-245-6771. Register: Eventbrite. BltackWomensPolicyAgenda.org. Learn to Draw Zentangle – 6:30-8pm. 1st & 3rd Wed. Online hosted by Monroeville Public Library. Zentangle is a meditative, relaxing, fun method of pattern drawing. Classes are in conjunction with Zentanglers in Pittsburgh meet-up group. To participate, go to Meetup.com, register to become a member, then RSVP to the class you want to attend. Zoom link provided upon RSVP. Monroeville Public Library: 412-372-0500.

We stand together to fight racism, injustice, brutality and backlash. To the black members of our community: we see you, we support you and we stand by you.

Pittsburgh, PA

Info@ywcawestmoreland.org. ywcawestmoreland. org/wp-content/uploads/sites/28/YWCA-Fall2020-Classes-and-Workshop-Insert.pdf.

Reiki Share – Thru Dec. 6:30-9pm. 2nd Wed. Hosted by Visons Reiki and Soul Spa. Donations from the heart accepted when you register at Eventbrite. All levels welcome. Experience the healing, high vibrations, joy and fellowship of this informal event. 206 Alexander Ave, Strabane. 724-745-1785.

thursday Yoga Classes – 9:30-10:30am. 1st & 2nd Thurs. Hosted by Spruce Street United Methodist Church. All ages and abilities with variations to accommodate health and movement issues, with students sitting or standing next to a chair. Emphasis on meditative practices. Wear comfortable clothing. 386 Spruce St, Morgantown, West Virginia. 304-292-3359. Zoom Family Storytime – 10:30-11am. Free online event hosted by C.C. Mellor Memorial Library. 1 Pennwood Ave. 412-731-0909. Tickets via Eventbrite. Yoga – 10-11:30am. With Nancy Micheals. A series designed to focus on specific areas of the body to strengthen and stretch muscles. Classes will help participants build strength, balance the body’s system, increase body awareness, and increase energy while learning specific postures. CDC guidelines observed. YWCA Westmoreland County, 424 N Main St, Greensburg. 724-834-9390.

NaturalAwakeningsSWPA.com

Friday Family Walk – 10am-noon. Hosted by West Virginia Botanic Garden. First Friday of every month. Enjoy a short story followed by a walk around the Garden, conclude with a simple craft. Trail accommodates off road strollers. Members/free, $15/donation per family suggested. Preregistration required: wvbg. org or Forms.donorsnap.com/form. Write Now! – 10am-Noon. Zoom Writer’s Group hosted by Sewickley Public Library. Participants enjoy writing from prompts in an encouraging and supportive atmosphere. Register: us02web.zoom. us. SewickleyLibrary.org. Bakery Square Toastmasters Weekly Meeting – Noon. Online event hosted by Bakery Square Toastmasters. Practice public speaking, improve communications, and build leadership skills. People from diverse backgrounds find a warm, supportive group that shares your goals. Visit BakerySquareToastmasters.com for login info. Sunset Yoga on Sunset Hill – Thru Sept. 7:308:45pm. 2nd Fri. Hosted by Find Your Fire Fitness and Laurelville. All-levels. Enjoy scenic view and meditation in the labyrinth prior to yoga class. $15. Space limited, bring your own mat. 941 Laurelville Ln, Mount Pleasant. Registration required at Laurelville.org under community events.

saturday Loving Myself First: Personal Development Series – 10-11am. 2nd Sat. Free online event hosted by Visions 2020 LLC. Learn real life principles to improve and maximize your personal and professional life. Tickets at Eventbrite. 412-376-2110. Watercolor Workshops – 10-11am. 1st and 3rd Sat. Hosted by April Ryan and Thistledown Boutique. $25 includes materials, $20 bring your own. Learn basic drawing and watercolor techniques. 151 S Main St, Washington, PA. 724-470-3775. Tickets: Paypal.com/paypalme/ArtbyAprilRyan. Morgantown Farmer’s Market – Thru Nov 13. 8:30am-noon. Hosted by WVU Monongalia County Extension Service. Seasonal produce, honey, jams, flours, meats, eggs, bread, baked goods, plants, and more from within a 50-mile radius of Morgantown. SNAP, Apple Pay, Major Credit cards. COVID precautions, please! Well behaved, leashed dogs welcome. Some vendors offering pre-ordering at MorgantownFarmersMarket. org/shop.htm. 400 Spruce St, Morgantown, WV.

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June 2021

community resource guide

HEALTH FOOD

Connecting you to the leaders in natural health care and green living in our Pittsburgh community. To find out how you can be included in the Community Resource Guide, email Publisher@NaturalAwakeningsSWPA.com to request our media kit.

ALTERNATIVE MEDICINE ALTERNATIVE REMEDIES

305 Jefferson Ave, Moundsville, WV 304-506-3585 Dr.Carol@Remedies.com AlternativeRemediesOnline.com Dr. Carol offers a personalized holistic approach to your health concerns through nutrition, supplements, exercise, cellular spa treatments, homeopathy and self-help classes. Twenty years of experience in naturally supporting the body, her specialties are digestive health, women and children, and gluten-free living. Health memberships and video conferencing available.

ASTROLOGY SUN CONFLICT SOLUTIONS Pittsburgh, PA and Online 412-897-0809 Anjalisoi.com/astrology

Evolutionary Astrology allows you to uncover your deep unconscious desires and align with the cycle of death and rebirth in your life. Ensure your correct karma and life lessons manifest in an abundant way and find meaning and perspective of the experiences in your life.

BIOLOGIC DENTISTRY JANET LAZARUS – BIOLOGIC DENTIST Dr Janet Lazarus, DMD, NMD Mail: 4313 Walnut St, Ste 178 Office: Olympia Shopping Ctr Arcade, McKeesport • 412-754-2020 Dr.Lazlo@hotmail.com

D r. L a z a r u s p r a c t i c e s compassionate biologic dentistry by looking at the whole body to offer preventative care and health maintenance. She offers compatibility testing on dental material, safe mercury removal, extraction and a host of other treatments including ozone therapy. She has been practicing for 28 years. See ad, page 4.

CHIROPRACTIC PANTHER FUNCTIONAL MEDICINE AND CHIROPRACTIC Dr Danielle Marra, DC Murrysville • Greensburg 724-387-1014 • PittsburghHealthPro.com

Dr. Danielle Marra has nearly 20 years’ experience helping patients regain their health through conservative and holistic approaches utilizing functional medicine, chiropractic, diet modifications, and nutritional support. The practice provides advanced lab testing, allergy relief, spinal decompression, CDL physicals, massage therapy, thermography and more. Their philosophy is treating the root of your symptoms, naturally. See ad, page 13.

FUNCTIONAL MEDICINE PANTHER FUNCTIONAL MEDICINE AND CHIROPRACTIC Dr. Danielle Mara, DC Murrysville • Greensburg 724-387-1014 • PittsburghHealthPro.com

Dr. Danielle Mara has nearly 20 years’ experience helping patients regain their health through conservative and holistic approaches utilizing functional medicine, chiropractic, diet modifications and nutritional support. Plus advanced lab testing, allergy relief, spinal decompression, CDL physicals, massage therapy, thermography and more. Their philosophy is treating the root of your symptoms, naturally. See ad, page 13.

HEALTH COACH COTERIE

Calli Tony, CPT 201 E Fairview Ave, Rm 211, Connellsville, PA 724-562-0682 • CalliTonycpt.com Calli Tony is a mother, spiritual entrepreneur and a holistic health and transformational coach. She is the creator of HYPE and podcast host. Her mission is to serve, empower and educate through holistic healing. She works with women who want to create a massive shift in their life!

Don’t let life discourage you; everyone who got where he is had to begin where he was. ~Richard L. Evans 30

Pittsburgh, PA

NaturalAwakeningsSWPA.com

EVEREST EATS

EverestEats.com Orders@everesteats.com A local Pittsburgh plant-based meal delivery service providing, sourced, sustainable, flavorful, and nutritious meals to the Pittsburgh community. See ad, page 5.

THE KEFIR CHICKS

Connellsville, PA TheKefirChicks.com TheKefirChicks@gmail.com Facebook.com/TheKefirChicks Kathy and Haley, The Kefir Chicks, are two chicks on a mission to bring awareness to everyone about whole foods and gut health through whole, probiotic-packed food medicine – water kefir. See ad, page 7.

HERBS OLD THYME HERB SHOP, LLC Lisa Cunningham Old-Fashioned Family Herbalist 308 Liberty St, Perryopolis, PA 724-736-2400

Nothing fancy, just hundreds of organic bulk medicinal herbs at your beck and call. Heal yourself and help others. In service and gratitude always. No Facebook, no website, no social media. Not enough thyme! Just you and I and your blessed healing herbs.

NATURAL BEAUTY PRODUCTS NAPTURAL BEAUTY SUPPLY 724-307-8487 NapturalBeautySupply.com

Naptural Beauty Supply was created to end the stigma around natural hair by empowering men and women to love themselves naturally. We do this by instilling confidence in our community and increasing convenience by having the tools and services in one place, such as hair and body butters, beard care and apparel. We are beauty supply with naturals in mind! See ad, page 11.

NATUROPATHIC MEDICINE APPALACHIA CHIROPRACTIC & WELLNESS, PC

Travis D Horne, DC • Gi Ming ‘‘Lili’’ Chan, ND 20120 Route 19, Ste 202, Cranberry Twp, PA 724-553-5312 • AppalachiaChiropractic.com Best of natural medicine – combining both chiropractic and naturopathic care. We provide integrative and individualized care to the community where patients feel heard and truly cared for. We offer manipulation, sports medicine, nutrition, herbal, homeopathy and hydrotherapy.

SPIRITUAL SACRED, CENTERED, YOU, LLC 412-258-0766 SacredCenteredYou.com

Leza is known widely for her abilities as a sound healer, inspirational speaker and interfaith spiritual counselor. Healing arts services include vibrational sound healing, past life and soul regression, journey work counseling and conscious relationships counseling. Private and group services offered. Lesa Vivio, MS, LPC, CMHIMP, DDiv, DSM. See ad, page 23.

URBAN FARMING GROW PITTSBURGH

Raqueeb Bey, Garden Resource Coordinator 6587 Hamilton Ave, Ste 2W, Pittsburgh 412-362-4769 ext 215 • GrowPittsburgh.org Raqueeb@GrowPittsburgh.org

THE BHAKTA SCHOOL OF TRANSFORMATION 841 Boardman Canfield Rd, Ste 302, Boardman, Ohio 330-623-7388 ext 10 BhaktaSchool.org

Combining the best of spirituality with the science of well-being and vibrant health. Do you want to be happier, healthier and wise? Offering a time-honored curriculum that delivers people to a state of inner peace, lasting joy free of stress and anxiety, and total well-being that includes vibrant health. See ad, page 7.

VISIONS REIKI AND SOUL SPA 206 Alexander Ave, Strabane 724-745-1785 VisionsReikiAndSoulSpa.com

Grow Pittsburgh is an urban, agriculture nonprofit that teaches people how to grow food. They envision the day when everyone grows and eats fresh, local and healthy food. Get involved. Take a tour, become a member, learn, volunteer! Visit their website for workshops and events.

As a full-service energy-health and wellness center, our goal is to empower people to be the best version of themselves. With the understanding that all wellness begins with a healthy energy system, Visions Reiki and Soul Spa offers holistic services, workshops, and coaching to help you establish a healthy and well-balanced lifestyle. See ad, page 4.

VIBRATIONAL MEDICINE

YOGA AND MEDITATION

SACRED, CENTERED, YOU, LLC 412-258-0766 SacredCenteredYou.com

Offering individual and group experiences that promote healing through self-discovery and personal acceptance. Special focus on sound healing, life coaching, qigong, and vibrational medicine. See ad, page 23.

WELLNESS 360 CAFÉ LLC

Tyleda Worou Pittsburgh 724-374-8089 • 360CafeLLC.com 360 Café LLC is an alternative health and wellness business with the goal of helping others to heal from the inside out while taking a holistic approach to healing by offering distance reiki, and crystal healing sessions to help our consumers restore physical and emotional balance. See ad, page 23.

JENNY DAYTON YOGA

Jenny Dayton, E-RYT, YACEP MountainYogaShala@gmail.com 724-550-3661 Jenny offers indoor and outdoor yoga throughout the Laurel Highlands. She also offers private therapeutic yoga lessons, Ayurveda and aromatherapy sessions by appointment. Virtual options are also available. For more information and to view the class schedule and locations, visit JennyDaytonYoga.com.

THE HIMALAYAN INSTITUTE OF PITTSBURGH 300 Beverly Rd, Pittsburgh 412-344-7434 • HipYoga.org

The Himalayan Institute of Pittsburgh is committed to creating and supporting programs for wellness in body, mind and spirit. Their purpose is to promote personal peace and global unity. Offering a daily schedule of yoga and meditation classes and healing services including massage, reiki and Ayurvedic health consultations. They are a leader in education, providing authentic yoga and Ayurveda certification programs. See ad, page 11.

Stop a minute, right where you are. Relax your shoulders, shake your head and spine like a dog shaking off cold water. Tell that imperious voice in your head to be still. ~Barbara Kingsolver

classifieds Fee for classifieds is a minimum charge of $20 for the first 20 words and $1 for each additional word. To place an ad, email Publisher@NaturalAwakeningsSWPA.com.

ADVERTISING & SUBSCRIPTIONS READING POETRY RELAXES – Inquire at: wewuvpoetry@hotmail.com or P.O. Box 4725, Pittsburgh, PA. 15206-0725.

OPPORTUNITIES ADVERTISE HERE – Are you: hiring, renting property/office space, selling products, offering services, or in need of volunteers? Advertise your personal/business needs in Natural Awakenings classified ad section. To place an ad, email Publisher@NaturalAwakeningsSWPA.com. ADVERTISING SALES – Natural Awakenings magazine is looking for experienced advertising salespeople covering the Greater Pittsburgh area, SW Pennsylvania and Morgantown WV to help others grow their natural health & wellness and sustainable living or green businesses. Commission-based. Full- or part-time. Paying 25% commission. Unlimited potential income. Be a part of something magical! Send resume to Michelle: Publisher@ NaturalAwakeningsSWPA.com.

Natural Awakenings Client Testimonial I have been advertising since the beginning of Natural Awakenings and I have to say. that it has been a great choice! I have gotten a lot of new patients from her magazine. The covers are always colorful and fun! Michelle has been very helpful and she is always available when I need to talk to her. I would highly recommend this magazine if you are considering advertising. ~Dr Janet Lazarus

June 2021

The best doctors. The best hospitals. The best service. It’s how we help you live your best life.

What is good health? Your answer is as unique as you are. Whatever it means to you, UPMC Health Plan is here to help you live your life in the best way. We give you award-winning customer service, in-network access to the world-renowned doctors and hospitals of UPMC, and the people, products, and programs you need to live the healthiest life you can. We can’t think of a better outcome. UPMCHealthPlan.com

For UPMC Health Plan “best” information go to www.upmchealthplan.com/best. Nondiscrimination statement UPMC Health Plan1 complies with applicable federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability, sex, sexual orientation, gender identity, or gender expression. 1 UPMC Health Plan is the marketing name used to refer to the following companies, which are licensed to issue individual and group health insurance products or which provide third party administration services for group health plans: UPMC Health Network Inc., UPMC Health Options Inc., UPMC Health Coverage Inc., UPMC Health Plan Inc., UPMC Health Benefits Inc., UPMC for You Inc., and/or UPMC Benefit Management Services Inc. Translation Services ATENCIÓN: si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-855-489-3494 (TTY: 1-800-361-2629). 注意：如果您使用繁體中文，您可以免費獲得語言援助服務。請致電 1-855-489-3494（TTY：1-800-361-2629）。

Natural Awakenings Greater Pittsburgh Edition June 2021

Articles inside

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